Beginners program

[jj80]

Definitely the OP has trained a lot of people and knows what he's talking about... Trust the OP and anyone else who's a good trainer (e.g. Sticky on these forums) over anyone else.

In my (limited) experience I have found chins to be great, but I can imagine rows and curls being a very good substitute. I would not do chins without a rowing movement, either (I do both)

 

[jj80]

Definitely the OP has trained a lot of people and knows what he's talking about... Trust the OP and anyone else who's a good trainer (e.g. Sticky on these forums) over anyone else.

In my (limited) experience I have found chins to be great, but I can imagine rows and curls being a very good substitute. I would not do chins without a rowing movement, either (I do both)

 

[Mickdog]

The best compound movement that also hits the biceps is chin ups. You can do curls as well, but these alone, especially when you start weighted pull ups, will give you strong arms.

Chins are awesome. Everyone should do them

 

[Mickdog]

The best compound movement that also hits the biceps is chin ups. You can do curls as well, but these alone, especially when you start weighted pull ups, will give you strong arms.

Chins are awesome. Everyone should do them

 

[vonfram88]

I honestly cannot see how curls will benefit any strength other than wanking strength. If given the choice of a compound exercise over a beach exercise, take the former.

Regardless of the status of the advisor, as a 45 year old you need to manage the ravages of time and I consider that bicep curls are going to put extra unnecssary stress on the biceps tendons. They will be getting enough stress from the useful, compound exercises and need to be allowed to recover.

Now before the contrarians and bodybuilders pipe in, the gentleman wanted to know how to best build his strength, at an advanced age, and I can reasonably assume that he wishes to do so in a sustainable manner.

Those of us who have had to work around injuries over training legacies that extend back over a quarter of a century are inclined to offer views that are somewhat more tempered (conservative).

 

[vonfram88]

I honestly cannot see how curls will benefit any strength other than wanking strength. If given the choice of a compound exercise over a beach exercise, take the former.

Regardless of the status of the advisor, as a 45 year old you need to manage the ravages of time and I consider that bicep curls are going to put extra unnecssary stress on the biceps tendons. They will be getting enough stress from the useful, compound exercises and need to be allowed to recover.

Now before the contrarians and bodybuilders pipe in, the gentleman wanted to know how to best build his strength, at an advanced age, and I can reasonably assume that he wishes to do so in a sustainable manner.

Those of us who have had to work around injuries over training legacies that extend back over a quarter of a century are inclined to offer views that are somewhat more tempered (conservative).

 

[0ni]

I honestly cannot see how curls will benefit any strength other than wanking strength. If given the choice of a compound exercise over a beach exercise, take the former.

Regardless of the status of the advisor, as a 45 year old you need to manage the ravages of time and I consider that bicep curls are going to put extra unnecssary stress on the biceps tendons. They will be getting enough stress from the useful, compound exercises and need to be allowed to recover.

Now before the contrarians and bodybuilders pipe in, the gentleman wanted to know how to best build his strength, at an advanced age, and I can reasonably assume that he wishes to do so in a sustainable manner.

Those of us who have had to work around injuries over training legacies that extend back over a quarter of a century are inclined to offer views that are somewhat more tempered (conservative).

I do my curls ultra high reps for this reason. The extra volume is good for hypertrophy and sets of 20-50 reps do not impact on recovery at all as it's mental toughness that limits you and not true muscular failure. You also get an amazing pump which really helps with inflammation. I get tendinitis in my elbows sometimes and adding in the high rep curls always helps. It also prevents biceps tears.

Biceps strength is important though imo. Strong arms = strong lifts. Rows and pull-ups never really hit my biceps at all really and you don't bench 4 plates a side with 14" arms lol.

 

[0ni]

I honestly cannot see how curls will benefit any strength other than wanking strength. If given the choice of a compound exercise over a beach exercise, take the former.

Regardless of the status of the advisor, as a 45 year old you need to manage the ravages of time and I consider that bicep curls are going to put extra unnecssary stress on the biceps tendons. They will be getting enough stress from the useful, compound exercises and need to be allowed to recover.

Now before the contrarians and bodybuilders pipe in, the gentleman wanted to know how to best build his strength, at an advanced age, and I can reasonably assume that he wishes to do so in a sustainable manner.

Those of us who have had to work around injuries over training legacies that extend back over a quarter of a century are inclined to offer views that are somewhat more tempered (conservative).

I do my curls ultra high reps for this reason. The extra volume is good for hypertrophy and sets of 20-50 reps do not impact on recovery at all as it's mental toughness that limits you and not true muscular failure. You also get an amazing pump which really helps with inflammation. I get tendinitis in my elbows sometimes and adding in the high rep curls always helps. It also prevents biceps tears.

Biceps strength is important though imo. Strong arms = strong lifts. Rows and pull-ups never really hit my biceps at all really and you don't bench 4 plates a side with 14" arms lol.

 

[Timeah]

that feel when practically a 5 plate deadlift, 3 plate squat and 0 plate bench
that feel when practically 60kg
that feel when practically a crossfitter
that feel when I can't even complete Grace

Practically a 5 plate deadlift?? So practically 220kg?

 

[Timeah]

that feel when practically a 5 plate deadlift, 3 plate squat and 0 plate bench
that feel when practically 60kg
that feel when practically a crossfitter
that feel when I can't even complete Grace

Practically a 5 plate deadlift?? So practically 220kg?

 

[The Hamburgler]

In crossfit 5 plates is 120

 

[The Hamburgler]

In crossfit 5 plates is 120

 

[Darkoz]

Yeah, don't train arms, especially biceps, they're an unnecessary muscle.

 

[Darkoz]

Yeah, don't train arms, especially biceps, they're an unnecessary muscle.

 

[The Hamburgler]

go straight for the free weights.

start with an empty barbell for all movements.

As you are increasing weight by 2.5kg after each session that you complete all the reps, it doesn't matter what your 1rm is at the start.

Don't even have to do that.

Start with BW, then doing goblet squats with a 5kg DB, then 10kg, 15kg before going to a barbell.

(this is presuming someone who is not confident squatting an empty bar)

 

[The Hamburgler]

go straight for the free weights.

start with an empty barbell for all movements.

As you are increasing weight by 2.5kg after each session that you complete all the reps, it doesn't matter what your 1rm is at the start.

Don't even have to do that.

Start with BW, then doing goblet squats with a 5kg DB, then 10kg, 15kg before going to a barbell.

(this is presuming someone who is not confident squatting an empty bar)

 

[Brick]

I honestly cannot see how curls will benefit any strength other than wanking strength. If given the choice of a compound exercise over a beach exercise, take the former.

Regardless of the status of the advisor, as a 45 year old you need to manage the ravages of time and I consider that bicep curls are going to put extra unnecssary stress on the biceps tendons. They will be getting enough stress from the useful, compound exercises and need to be allowed to recover.

Now before the contrarians and bodybuilders pipe in, the gentleman wanted to know how to best build his strength, at an advanced age, and I can reasonably assume that he wishes to do so in a sustainable manner.

Those of us who have had to work around injuries over training legacies that extend back over a quarter of a century are inclined to offer views that are somewhat more tempered (conservative).

Bicep curls are recommended as an accessory exercise by ed coan to save the elbows. Plus everyone that ever picked up a weight wants big guns.

I think I remenber reading somewhere in this thread that the point was trainees would do them anyway si may as well have them there and done in a 3x8 fashion so they don't go doing supersets, preachers and all the other wanky shit to the detriment of the rest of the programme.

The logic made sense to me.

 

[Goosey]

not only good for elbows, but mainly great for shoulder health.

the standing barbell curl is a wonderful exercise, one a trainee seldom pushes as much as the other main exercises.

 

[Tim67]

Regardless of the status of the advisor, as a 45 year old you need to manage the ravages of time and I consider that bicep curls are going to put extra unnecssary stress on the biceps tendons. They will be getting enough stress from the useful, compound exercises and need to be allowed to recover.

Now before the contrarians and bodybuilders pipe in, the gentleman wanted to know how to best build his strength, at an advanced age, and I can reasonably assume that he wishes to do so in a sustainable manner.

Those of us who have had to work around injuries over training legacies that extend back over a quarter of a century are inclined to offer views that are somewhat more tempered (conservative).

Advanced age? Steady on, I've got a few years left in me yet
Seriously though , I appreciate your advice based on your experience. Definitely needs to be sustainable, I won't be building strength sitting in the physio's waiting room... My biceps/forearms have been killing me the last 2 days, after just a week of bicep curls at the end of my workouts. I think it's just really bad doms, but it will be wise for me to avoid heavy curls (not that my curls are that heavy, but it's relative). Assisted chins it is (which I enjoy doing, so all good).

Don't even have to do that.

Start with BW, then doing goblet squats with a 5kg DB, then 10kg, 15kg before going to a barbell.

(this is presuming someone who is not confident squatting an empty bar)

I've squatted before when I last trained a few years back. I "think" my form is ok, but I should pay a trainer to go through all the exercises with me.

I was just being over-cautious avoiding the free weights as I've been out for a while. I think I'll start with a warm up set with just the bar to check form, then build up to 50kgs for my first session and see how that goes.

 

[Tim67]

Did my first session on this program tonight, awesome workout! Gonna be sore on Thursday....

Went with chins rather than curls as discussed above, as the last exercise in the session they absolutely destroyed me

Main thing though - it was fun, can't wait to start building up the weight.